Nov 9
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 6 goblet squats
Then:
5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete)
rest 1:00 between rounds
Then:
10x GHD sit up
2 laps waiter’s carry with KB, (light KB in up hand heavy down, 1 lap then switch hand up and down)
x 4
Then: if time
10x Body Row
5x Feet to hands
x 5
Cool Down
Mobility Work